Dietitian’s tip:
This recipe uses a vegetable sauce instead of fat to keep fish moist, healthy and full of flavor.
Number of servings
Serves 8
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Healthy-carb
- Gluten-free
Ingredients
- 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut
- 1/4 cup lime juice
- 1/2 tablespoon canola oil
- 1 small onion, peeled and sliced
- 1 small green bell pepper, seeded and cut into strips
- 1/4 cup jalapeno pepper, seeded and sliced
- 2 cups fresh salsa or pico de gallo
- 1/2 cup no-salt-added tomato sauce
- 1/2 cup sliced ripe olives
- 1 tablespoon capers
- 4 tablespoons chopped fresh cilantro or 4 teaspoons dried cilantro
- 1 lime cut into 8 wedges
Directions
In a 9-by-13-inch baking pan, arrange fish. Sprinkle with lime juice. Cover and refrigerate for at least 20 minutes.
Preheat oven to 425 F. In a large, nonstick skillet, heat oil over medium-high heat. Add onion, bell pepper and jalapeno pepper. Cook and stir a bit for 2 minutes, or until vegetables are tender yet crisp.
Stir in salsa, tomato sauce, olives and capers. Bring to a boil. Reduce heat and simmer for 1 minute.
Pour the sauce over the fish and bake for about 20 minutes, or until fish flakes easily with a fork.
Remove fish and vegetables from the pan with a slotted spatula. Serve with cilantro and lime wedges.
Nutritional analysis per serving
Serving size: About 3 ounces of fish plus 1/3 cup sauce
- Calories 158
- Total fat 4 g
- Saturated fat 1 g
- Trans fat 0 g
- Monounsaturated fat 2 g
- Sodium 161 mg
- Total carbohydrate 8 g
- Dietary fiber 2.5 g
- Added sugars 0 g
- Protein 24 g
- Cholesterol 57 mg
- Total sugars 4 g
- Polyunsaturated fat 1 g
- Potassium 646 mg
- Calcium 46 mg
- Magnesium 45 mg
- Vitamin D 141 IU
- Iron 2 mg